Tuna & White Bean Salad

Name: Tuna & White Bean Salad
Total time: 10 min
Yield: 2
Ingredients: 2 tins tuna in water; 1 tin (400 g) cannellini beans; 1 (about 120 g) red onion, very finely sliced; 1 lemon; 200 g cherry tomatoes, halved; 1 tbsp capers, rinsed; 2 tbsp olive oil; 1 bunch flat-leaf parsley, chopped

Two tins, a lemon and ten minutes: tuna, cannellini beans, red onion softened in lemon, capers and parsley. 37 g of protein, nothing cooked.

High proteinNo-bake

A bowl of white beans and flaked tuna with halved cherry tomatoes, capers, thin red onion and chopped parsley, a lemon half and an open tin beside it.

Servings: 2
Total time: 10 min
Hands-on: 10 min

What you need

Bowl
Sieve

Ingredients

2 tinstuna in water— about 110 g drained each
1 tin (400 g)cannellini beans— drained and rinsed — about 240 g
1 (about 120 g)red onion, very finely sliced
1lemon— all the juice
200 gcherry tomatoes, halved
1 tbspcapers, rinsed
2 tbspolive oil
1 bunchflat-leaf parsley, chopped

How to make it

Put the sliced onion in the bowl with the lemon juice and a pinch of salt and leave it for 10 minutes. That is the whole prep time, and it is what turns raw onion from aggressive to pleasant.
Drain the tuna properly, pressing the lid down hard. Watery tuna dilutes the dressing and makes the salad taste of tin.
Add the beans, tuna, tomatoes and capers to the onion and fold them together gently with a spoon — the point is to keep the tuna in flakes and the beans whole, not to make a paste.
Add the olive oil and the parsley, season with black pepper and taste before adding salt: the capers and the tuna are already salty.

Per serving, roughly

Energy: ~400 kcal
Protein: ~37 g
Carbs: ~21 g
Fat: ~16 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

On toast

Pile it onto two thick slices of toasted sourdough. About 160 kcal and 30 g of carbohydrate more per portion — the version to eat after training rather than before.

With egg

Add a halved soft-boiled egg per portion. About 70 kcal and 6 g more protein, and it makes a 10-minute salad look like lunch you planned.

Coach's tip

The meal to keep in the cupboard for the evening when nothing is planned: 37 g of protein, 400 calories, ten minutes and no cooking. It is the alternative to ordering something, which is the only comparison that matters on that kind of evening.

More recipes

Other recipes worth a place in your week.

MealsCold Tuna Rice Bowl with Lemon-Yoghurt DressingTinned tuna, seasoned sushi-style rice and crunchy raw vegetables with a lemon-yoghurt dressing. 45 g of protein, 4 g of fat, and no reheating — the bowl for a desk with no kitchen.MealsMediterranean Chickpea SaladChickpeas, tomato, cucumber and olives with far more herbs than looks sensible and a lemon dressing sharp enough to carry them. No cooking at all.MealsHerb-Crusted Salmon with Crushed PotatoesSalmon under a lemon, dill and panko crust that goes golden while the fish stays translucent, with potatoes boiled then crushed and crisped. One tray.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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